The Top 3 Factors That Affect Testosterone Levels in Men

Testosterone levels in men are strongly influenced by sleep, body fat, and physical activity. While age plays a role, lifestyle habits often have a greater impact on energy, libido, mood, and long term health than many men realise. By addressing a few key areas, it is often possible to support healthier hormone balance and feel more like yourself again.

At Costa Health we currently speak with men who are worried about fatigue, low libido, reduced strength, weight gain, and poor recovery from exercise. These symptoms can have several causes, and testosterone is usually only one part of the picture, but understanding the main lifestyle factors is a useful first step.

1. Poor sleep

Sleep is one of the most important and most overlooked influences on testosterone production in men. A large proportion of daily testosterone is produced during sleep, particularly during the deeper non-REM stages of the sleep cycle. When sleep is short, fragmented, or of poor quality, hormone production can be affected.

Consistently poor sleep is also associated with:

• Reduced energy and daytime sleepiness
• Increased appetite and sugar or carbohydrate cravings
• Weight gain, especially around the abdomen
• Poor concentration and brain fog
• Slower recovery from exercise or physical work
• Lower mood and increased irritability

Many men focus on supplements while neglecting sleep, yet improving sleep habits often has a far greater impact on overall health and hormone function than any tablet.

Simple ways to support better sleep

To support healthy testosterone levels and general wellbeing, it can help to:

• Aim for seven to nine hours of sleep each night where possible
• Keep a consistent sleep and wake time, even at weekends
• Limit screen time and bright light for at least 30 to 60 minutes before bed
• Reduce alcohol intake, especially in the evening, as it can disrupt sleep quality
• Keep the bedroom cool, dark, and quiet, and reserve it for sleep and intimacy
• Avoid large heavy meals very late at night when you can

Quick Tip: If your mind races at bedtime, try writing a short to-do list for the next day and a quick note of anything worrying you. This simple habit often makes it easier to switch off.

2. Excess body fat

Body composition has a significant influence on hormone health in men. Excess body fat, particularly around the abdomen, is associated with lower testosterone levels and higher oestrogen levels.

Fat tissue contains an enzyme called aromatase, which converts testosterone into oestrogen. Higher levels of body fat can therefore contribute to a hormonal pattern where testosterone is relatively lower and oestrogen relatively higher. This can be linked with symptoms such as reduced libido, low energy, and difficulty building or maintaining muscle mass.

The positive news is that even modest improvements in body composition, such as losing a few centimetres from the waist or increasing muscle mass slightly, can support better hormone balance and metabolic health.

Sustainable changes that support hormone health

Short term crash diets and extreme restrictions tend to be difficult to maintain and may lead to muscle loss as well as fat loss. Focusing on sustainable habits usually delivers better long term results for weight, hormones, and overall health. Helpful strategies include:

• Including a source of protein with each meal, such as eggs, fish, poultry, beans, or lentils
• Increasing intake of vegetables and fibre to support fullness and digestion
• Choosing mainly whole or minimally processed foods where practical
• Limiting highly processed foods, takeaways, and sugary drinks
• Staying physically active throughout the day, not only during workouts
• Being patient with progress and focusing on habits rather than the scales alone

Quick Tip: A simple rule of thumb is to aim for a quarter of your plate as protein, a quarter as wholegrain or starchy carbohydrate, and half the plate as vegetables or salad at most main meals.

3. Lack of strength training and physical activity

Regular physical activity is one of the most effective natural ways to support healthy testosterone levels and overall metabolic health. Strength training in particular helps maintain and build muscle mass, improves insulin sensitivity, and supports healthier body composition.

On the Costa del Sol we often see men who are active in some ways, such as playing golf or padel, but who do very little specific strength training. Over time this can contribute to loss of muscle, more joint aches, and a gradual decline in strength and exercise tolerance.

Building a balanced exercise routine

A well-rounded weekly exercise plan for most men will usually include:

• Strength training 2 to 4 times per week, focusing on major muscle groups
• Daily walking and general movement, such as using the stairs or walking short journeys
• Cardiovascular exercise for heart and lung health, such as brisk walking, cycling, swimming, or jogging
• Adequate recovery between harder training sessions, including rest days or lighter days

You do not need long or highly intense sessions. Short, consistent workouts are often more realistic and easier to maintain. Even two 30-minute strength sessions per week can make a meaningful difference over time.

When should you consider a men’s health assessment?

If you are noticing persistent symptoms, it is sensible to seek a thorough assessment rather than assuming testosterone is the only issue. Common concerns we hear from men at Costa Health include:

• Ongoing fatigue, even after a good night’s sleep
• Low libido or changes in sexual function, including erectile difficulties
• Difficulty building or maintaining muscle despite training
• Slower recovery after exercise or manual work
• Low mood, irritability, or brain fog
• Unexplained weight gain, particularly around the waist

These symptoms can be influenced by several factors, including stress, sleep quality, thyroid function, nutritional deficiencies, metabolic health, underlying medical conditions, and medications, as well as testosterone levels. A comprehensive men’s health assessment helps to build a clear picture rather than relying on a single blood test.

Where appropriate, your GP or a specialist can arrange blood tests to assess hormone levels, thyroid function, metabolic markers, and other relevant measures. Any treatment or lifestyle plan is safer and more effective when it is based on a proper medical assessment.

How Costa Health can support you

Costa Health provides men’s health focused consultations in Marbella , as well as online consultations for patients across Spain and internationally.

Our clinicians routinely see men who are balancing demanding work, family responsibilities, and active hobbies such as golf, cycling, or racquet sports. We help you identify which factors are likely to be affecting your energy, sleep, weight, and performance, and support you to put realistic, sustainable changes in place.

Where needed, we can also liaise with your GP or relevant medical specialists to ensure that blood tests and further investigations are considered appropriately. The aim is not simply to chase higher testosterone numbers, but to improve how you feel and function in day-to-day life.

Key points to remember

When it comes to supporting healthy testosterone levels and wider men’s health, the fundamentals remain the most powerful tools available:

• Prioritise regular, good quality sleep
• Work towards a healthy body composition, with gradual and sustainable changes
• Include strength training and regular movement in your weekly routine
• Seek a proper assessment if you have ongoing symptoms rather than self-diagnosing

If you are concerned about symptoms that may be affecting your hormone health, energy, or performance, the team at Costa Health can help you explore the underlying causes and develop a tailored plan for your situation.

Frequently Asked Questions

Do low testosterone symptoms always mean I have low testosterone?

No. Symptoms such as fatigue, low libido, brain fog, low mood, and reduced strength can be caused by many different factors, including poor sleep, stress, low physical activity, thyroid problems, nutritional deficiencies, and other medical conditions. Testosterone may play a role, but a proper assessment and, where appropriate, blood tests are needed to understand the full picture.

Can I increase testosterone naturally without medication?

Some men can improve their testosterone levels or how their body uses testosterone by improving sleep, reducing excess body fat, increasing strength training, managing stress, and moderating alcohol intake. However, not all hormone issues are lifestyle-related. In some cases, medical assessment and treatment are required, and any decision about hormone therapy should be made with a qualified doctor.

How long does it take to notice changes from lifestyle improvements?

Many men notice improvements in energy, sleep, and general wellbeing within a few weeks of consistent changes to sleep, nutrition, and activity. Changes in body composition and hormone levels tend to take longer, often several months. Progress is usually gradual, and small, steady improvements are more realistic and sustainable than looking for very quick results.

Should I buy over-the-counter testosterone boosters?

Most over-the-counter “testosterone boosters” have limited evidence and may not address the real cause of your symptoms. Some supplements can also interact with medications or affect liver or kidney function. It is safer to focus first on sleep, body composition, and activity levels, and to discuss any supplements or concerns with a qualified health professional before starting them.

When should I speak to a doctor urgently about men’s health symptoms?

You should seek urgent medical help if you develop chest pain, severe shortness of breath, sudden weakness on one side of the body, difficulty speaking, or severe new-onset headache. For men’s health symptoms such as erectile dysfunction or low libido, you should speak to a doctor promptly if they appear suddenly, are associated with pain, or you have risk factors for heart disease. These symptoms can sometimes be an early warning sign of cardiovascular or other medical conditions.